Tofu Curry with Fruit

Tofu Curry with Fruit

4 servings
Preparation 10 min
Cooking 25 min

370 calories per serving 


Ingredients

1/2 onions, finely chopped   100 g
2 cloves garlic, minced    
1 apples, peeled then cut into quarters   180 g
4 slices canned pineapple, cut into bite-size pieces   150 g
2 bananas, small, cut into bite-size pieces   300 g
300 g watermelon, cut into bite-size pieces    
2 tbsp butter, unsalted   28 g
2 tbsp curry powder   18 g
1 cup vegetable broth, low-sodium   250 mL
460 g firm regular tofu, cut into 1,5 cm cubes   2 1/4 cups
1 tbsp canola oil   15 mL
1/2 cup cream 15%   125 mL
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

Method

  1. Finely chop the onion and mince the garlic. Peel the apple, cut it into quarters, remove the core, then grate the flesh. Cut the pineapple slices, banana, and watermelon into bite-size pieces. Set the fruit and the juice of the pineapple can aside.
  2. Heat half of the butter in a pan over medium heat. Add the onion and garlic, then sauté 3-4 min until they become translucent. Add the apple and cook 3-4 min until it starts to soften. Add the curry powder and sauté 1 min with stirring. Stir in the broth, and 3-4 tablespoons of the pineapple juice. Cover and simmer 12-15 min with occasional stirring.
  3. Cut the tofu into 1,5 cm cubes and gently press between paper towels to remove excess moisture. Heat the oil in another large, heavy skillet over medium heat. Add the tofu cubes in single layer and cook with some stirring until just golden, about 4-5 minutes. Transfer the tofu to the curry mixture. Pour the cream into the tofu and curry pan, bring to a boil, then season with salt and pepper. Keep the pan warm over very low heat.
  4. Add the remaining butter to the skillet used to sauté the tofu cubes. Add the banana and pineapple pieces (not the watermelon) and sauté 2-3 min.
  5. Serve the tofu curry with the fruits, adding the watermelon pieces on top.

Nutrition Facts Table

Nutrition Facts

per 1 serving (390g)

Amount

% DV*

* DV = Daily Value

Calories

370

Fat

20 g

30 %

Saturated 6 g
+ Trans 0.3 g

34 %

Cholesterol

25 mg

Sodium

50 mg

2 %

Carbohydrate

34 g

11 %

Fibre

4 g

15 %

Sugars

19 g

Protein

19 g

Vitamin A

25 %

Vitamin C

25 %

Calcium

25 %

Iron

25 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: serving
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: ¾ serving

More info

Claims

Free :
Added Sugar
Low :
Sodium
Source of :
Fibre, Omega-3, Pantothenic Acid, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin C, Vitamin K
Good source of :
Calcium, Copper, Folacin, Niacin, Phosphorus, Vitamin B6, Vitamin E, Zinc
Excellent source of :
Iron, Magnesium, Manganese, Potassium, Selenium, Vitamin A
Diet-related health claims :
Bone-healthy

More info


This recipe is in the following categories: Fruits | Soy | Main courses/Entrées | Bone-healthy | Diabetes-friendly | Halal | High Calcium | High Iron | Kosher | Low Sodium | Source of Omega-3 | Vegetarian

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